Five foods you may not be eating, but should

1. Beans
Beans are one of the most underrated foods. They are inexpensive, canned beans are easy to prepare (just don't forget to drain and rinse the sodium away), full of protein, fiber, and other great nutrients, and can be incorporated into any meal. Some of my favorite ways to enjoy beans:

• On a salad with greens, lean protein (chicken or tuna), black beans, and feta cheese with oil and vinegar
• Black beans mixed with corn, tomatoes (or salsa), avocado, etc
• White beans with a little chicken broth, cooked then mashed with some rosemary (similar to mashed potatoes)

2. Spinach

Cooked or raw, say goodbye to the iceberg lettuce. Spinach is full of fiber, vitamins A, K, and C, B vitamins, folate, magnesium, calcium, iron, antioxidants, and the list goes on. If spinach is a little bitter, mix it with romaine, iceberg lettuce, or other greens. Add cooked spinach to casseroles, lasagna, pasta sauce, pizza, or other sauces. If you can't fathom spinach, try other greens such as argula or romaine. The darker green, the more nutrients. 

3. Seasonings

Some may think that food tastes bland when using less salt in cooking. It does, unless you spark up the food with seasonings. You can cut out the sodium but still enjoy lots of flavor. Some seasonings even have antioxidants, which can boost health. You may have to experiment to figure out what your family enjoys, but that's part of the fun. Try lemon juice, garlic, oregano, cumin, rosemary, thyme, basil...or a combination like Mrs. Dash. If you don't know what spices pair well with what foods, look over this handout on herbs and spices from MU Extension.

4. Fish

Not frozen fish sticks, more like salmon, tuna, sardines, etc. Oily, fatty fish (like those listed) are high in heart-healthy fats and omega-3s. Omega-3s are beneficial for heart health, lowering cholesterol, and brain health. Fish doesn't take long to cook, the fillets are usually thin so they just need to be cooked until they flake. Salmon and tuna come in pouches or cans for an easy meal. 

5. Quinoa

Most grains lack all of the amino acids to make a complete protein, but not quinoa. Quinoa has all of the essential amino acids and can be considered a complete protein. Quinoa also has fiber, calcium, vitamin E, some antioxidants, and a small amount of heart-healthy fats. This ancient food is eaten like a grain, but comes from the same family as spinach and beets. Combine quinoa with your favorite vegetables, beans, and olive and vinegar for a tasty grain salad. 

Check back next week for five more foods you may not be eating, but should. What would you add to the list?